Why Your Neck Hurts at the Laptop And How a Different Kind of Care Can Help

If you work at a laptop all day, you are not alone. Many people end the day with a stiff neck, tight shoulders, and a headache that will not go away. It can make work, sleep, and even relaxing on the couch hard.

At 603 PT & Wellness, we see this all the time and Dr. Holly now feels it too.

Dr. Holly Gets It

When she started her new business, Dr. Holly began spending more time on her computer. Emails, scheduling, writing, and planning meant more sitting and more laptop time.

And yes, her neck started to feel it.

Neck pain from computer work is not just about posture. It is about:

• Long hours in one position

• Shoulders slowly creeping up toward your ears

• Your head drifting forward as the day goes on

• Not having a good work set up

The good news? Small changes can make a big difference.

Why This Happens

Laptops are made for short use, not full workdays.

When your screen is low:

• Your head bends forward

• Your neck muscles work all day to hold it up

• Your shoulders get tight

By the end of the day, everything feels tired and sore.

Easy Changes That Help (No Exercises Needed)

1. Lift Your Laptop

Put your laptop on a few sturdy books.

This brings the screen up to eye level or slightly higher so you are not looking down all day.

2. Use an External Keyboard and Mouse

This is one of the best things you can do!!!

When your keyboard and mouse are separate:

• Your shoulders can relax

• Your elbows stay by your sides

• Your neck does not have to strain forward

Your body feels better right away.

3. Take a 60-Second Break Every 45 Minutes

You do not need a long workout.

Keep it simple:

• Stand up

• Walk around

• Roll your shoulders

• Look away from the screen

This short reset gives your neck and back a chance to relax and breathe.

4. Avoid Working From the Couch When You Can

The couch may feel cozy, but it puts your body in a tough position:

• Your back rounds

• Your head pushes forward

• Your neck works overtime

Try to save the couch for relaxing, not for your workday.

5. Let Your Shoulders Stay Heavy

You do not need to “sit up straight” like a robot.

Let your shoulders relax and keep your screen high enough so your head stays over your body.

Why Working Outside the Traditional Healthcare Model Helps

In a rushed, traditional setting, you might get:

• A quick visit

• A handout of exercises

• Very little time to talk about your real work setup

But your neck pain is coming from your real life at your desk, your laptop, your daily habits.

At 603 PT & Wellness:

• You get one-on-one care

• You have time to talk about your workday

• We look at the true cause of your pain

• You learn simple, real solutions that fit your life

Not just a list of exercises.

Because for many people, changing the setup and the daily routine is the first big win.

The Big Goal

The goal is not just to “fix your neck.”

The goal is to help you:

• Work without pain

• Focus better

• Have energy after your workday

• Get back to living your life

And sometimes that starts with:

• A few books under your laptop

• A better keyboard and mouse

• A 60-second break

• Choosing a desk instead of the couch

You Are Not Stuck With Neck Pain

If you are spending your days at a computer and your neck keeps hurting, your body is not broken. It just needs a better plan and the right support.

And you deserve more than a rushed appointment and generic advice.

That is the difference at 603 PT & Wellness.